Rice and vegetable bake

3 of your 5 a day


A dish that is ideal all year round, and packed full of vegetables


Ingredients - Serves 4 Adults

  • 1 tablespoon of oil
  • 1 large onion
  • 100g / 3 ½ oz. of baby corn
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 2 medium carrots
  • 150g / 5 ½ oz. of cauliflower
  • 225g /8 oz. of long grain rice
  • 600ml /1 pint of low salt vegetable stock
  • 1 teaspoon of cumin powder
  • 1 teaspoon of mild curry powder
  • 1 teaspoon of tomato purée

Method

  1. Chop the vegetables
  2. Heat the oil in a saucepan and add the onions for 1 minute. Add the remaining vegetables and cook until softened
  3. Add the rice and stir in the cumin powder, curry powder, tomato puree and stock. Bring to the boil
  4. Reduce the heat, cover the pan and simmer for 15 to 20 minutes, until the rice is tender and the liquid absorbed

Serving Suggestions

Choose brown rice for added fibre

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Rice and vegetable bake

Serves

4 Adults

4 Adults

Preparation Time

10 Minutes

10 Minutes

Cooking Time

30 Minutes

30 Minutes

Cost

Low

Low

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Measuring Jug(for Liquids), Saucepan, Wooden Spoon

Chopping BoardChopping KnifeMeasuring Jug(for Liquids)SaucepanWooden Spoon
1/4 of this recipe contains
Energy
1215kj
288kcal
14%
Fat
4.4g
6%
Saturates
0.6g
3%
Sugars
10.1g
11%
Salt
0.8g
13%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (405g)
Energy300Kj 1215Kj
71Kcal 288Kcal
Fat1.1g 4.4g
(of which saturates)0.1g 0.6g
Carbohydrate12.8g 51.9g
(of which sugars)2.5g 10.1g
Fibre1.3g 5.4g
Protein1.9g 7.5g
Salt0.2g 0.8g

Recipe rating

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